Getting a good night’s sleep is very important for your overall health. But if you can’t sleep and have trouble sleeping, it could be an insomnia problem. At the same time, the problem of insomnia has become very common. Waking up late at night, getting up late in the morning, not getting enough sleep has become a normal thing for people. Not getting enough sleep affects both mental and physical health. If you can’t sleep well despite being tired, it could be a sign of insomnia. Tell us 5 ways to avoid this.
If insomnia is not controlled in time, it can lead to many other health risks. However, this problem can be controlled by making some important changes in the routine. So let’s find out what you should pay attention to.
Find out how insomnia can affect your health
If insomnia is not controlled in time, the possibility of many types of health risks increases, such as:
high blood pressure
If you have trouble sleeping, these 5 tips can help
1. The use of lavender oil will be beneficial
Lavender oil is known as the most effective essential oil. According to a 2015 National Library of Medicine study, the use of lavender oil may be helpful in insomnia.
Its use helps to increase the time of sleep as well as the quality of sleep. You can spray it on your pillow while you sleep. Or massaging its oil will also benefit you. The scent of lavender oil helps to induce sleep.
2. Meditation is also effective
If you have trouble sleeping, meditation can help. Practicing meditation reduces stress during the day and also helps lift your mood.
A 2011 study conducted by the National Library of Medicine reported that the practice of meditation is effective in treating insomnia. It also keeps the sleep pattern balanced and relaxes you.
If you don’t have much time to meditate, you can reap the benefits of just 15 minutes of meditation practice.
According to a study by the National Library of Medicine, practicing yoga regularly improves the quality of your sleep. Practicing yoga reduces mental and physical stress. In addition, it also improves mental focus. At the same time, there are many such yoga exercises that improve the functioning of the body. Thanks to it, you can enjoy a healthy sleep.
4. Increase the amount of magnesium in food
Magnesium is a naturally occurring mineral that relaxes your muscles and helps relieve stress. At the same time, it also improves sleep quality and sleep patterns.
In 2012, a study was conducted by the National Library of Medicine on magnesium in a person suffering from insomnia. All patients taking magnesium in the study saw improvements in their sleep.
5. Good sleep hygiene is important
Sleep hygiene refers to your pre-sleep activities from your bedtime routine. In such a situation, if your sleep hygiene is good, it will help you sleep better. For good sleep hygiene, you should follow some important things, such as:
Set 1 time Set a specific time for sleeping and waking up. We are not saying to go to sleep looking at the right hand of the clock every day, but do not delay more than the prescribed time.
2 light dinner Do not eat immediately before going to bed. Also, sleeping right after dinner can also make you sick.
3 Put away the gadgets At least 1 hour before going to bed, turn off the screen of your phone, laptop, TV, etc.
4 lights off Use dim lighting when sleeping. Because high intensity light affects your sleep.
5 Avoid caffeine Avoid substances like caffeine, nicotine and alcohol in the evening.
6 beds are comfortable Use a comfortable mattress, blanket and pillows.
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